Monday: Biceps/Triceps
Tuesday: Abs and Legs
Wednesday: Chillax
Thursday: Chest/Back/Shoulder
Friday: Abs
Saturday: Chillax
Sunday: Abs/Light cardio
I like to do a lot of abs because it's the most important muscle group IMO. A strong core leads to a strong body. It's also the part that the ladies love the most. I only started a month ago and I'm doing well so far.
[QUOTE=Viper the Tiger;28646736]Monday: Biceps/Triceps
Tuesday: Abs and Legs
Wednesday: Chillax
Thursday: Chest/Back/Shoulder
Friday: Abs
Saturday: Chillax
Sunday: Abs/Light cardio
I like to do a lot of abs because it's the most important muscle group IMO. A strong core leads to a strong body. It's also the part that the ladies love the most. I only started a month ago and I'm doing well so far.[/QUOTE]
Until you can't do the flag bro.. you're nothing.
[QUOTE=Seith;28585381]It's funny how you do abs 2 times a week, yet chest only once. How are your abs any different than your chest?
No squats also?
Fix your priorities. You run and do frisbee, yet you give your legs zero attention strength wise.[/QUOTE]
Squats are part of my leg workout. If I tried to do legs more than once a week, then I wouldn't have the endurance to run for 2+ hours for cardio on Monday. I'm also kind a of newby at working out currently(2+months in) and I've heard that strong abs are essential to improving other areas.
[QUOTE=Evilan;28663945]Squats are part of my leg workout. If I tried to do legs more than once a week, then I wouldn't have the endurance to run for 2+ hours for cardio on Monday. I'm also kind a of newby at working out currently(2+months in) and I've heard that strong abs are essential to improving other areas.[/QUOTE]
strong core but w/e , aslong as you do squats and deadlifts your core will be p boss
Starting up with what I did last summer again, and I love it. I'm 5' 8 or so and back up to like 150.
Calorie intake per day: 1500-1800
10 minute yoga stretch warm-up every day
Monday - Cardio (running, jump rope, etc): 30-45 min; SEALS Crunches 2x35 (further divided into 5 of 7 different styles to work all the mussels) I got up to around 2x300 once I was exercising for a few months; Squats 1x10
Tuesday - Cardio: 30-45 min; Bicep Curls @ 10lbs for 25 reps to start (will get to around 100)
Wednesday - Cardio: 30-45 min; Crunches; Squats
Thursday - Cardio: 30-45 min; Bicep Curls
Friday - Cardio 30-45 min; Crunches; Squats
Saturday - Cardio 30-45 min; Bicep Curls
Sunday- DAY OFF
Whatchu think? I did this for around 2 months over last summer and dropped 30 pounds and 2 pants sizes, plus got a massive calf muscle and toned arms. I think since I'm already kind of slim still, I'll do this til I drop to 135-140, then focus more on building mussels.
[QUOTE=Mr. Bleak;28722728]Starting up with what I did last summer again, and I love it. I'm 5' 8 or so and back up to like 150.
Calorie intake per day: 1500-1800
10 minute yoga stretch warm-up every day
Monday - Cardio (running, jump rope, etc): 30-45 min; SEALS Crunches 2x35 (further divided into 5 of 7 different styles to work all the mussels) I got up to around 2x300 once I was exercising for a few months; Squats 1x10
Tuesday - Cardio: 30-45 min; Bicep Curls @ 10lbs for 25 reps to start (will get to around 100)
Wednesday - Cardio: 30-45 min; Crunches; Squats
Thursday - Cardio: 30-45 min; Bicep Curls
Friday - Cardio 30-45 min; Crunches; Squats
Saturday - Cardio 30-45 min; Bicep Curls
Sunday- DAY OFF
Whatchu think? I did this for around 2 months over last summer and dropped 30 pounds and 2 pants sizes, plus got a massive calf muscle and toned arms. I think since I'm already kind of slim still, I'll do this til I drop to 135-140, then focus more on building mussels.[/QUOTE]
id rather you learn to use a barbell
[QUOTE=Casusv3;28723044]id rather you learn to use a barbell[/QUOTE]
Well, when I was doing it then it was primarily to lose my fat gut, and I've put a small amount back on. Like I said, once I'm down I'll focus more on my arms and legs, and invest in a weight bench. Only one parent is working right now and literally 100% of our income goes to bills.
[QUOTE=Mr. Bleak;28723073]Well, when I was doing it then it was primarily to lose my fat gut, and I've put a small amount back on. Like I said, once I'm down I'll focus more on my arms and legs, and invest in a weight bench. Only one parent is working right now and literally 100% of our income goes to bills.[/QUOTE]
if thats true and youre that poor why arent you skinny????
Mon-Muay Thai 7:30-9:00
Tues-Muay Thai 7:30-9:00
Wed-Muay Thai 7:30-9:00
Thur-Muay Thai 7:30-9:00
Fri- Rest
Sat- Boxing 12-2
Sun- Rest
I've been going more consistently to Muay Thai, practice is really intense.
I'm 6'3 200lbs, my goal is to eventually reach 175 (maybe?) and start fighting competitively at 185 and down. Sounds like a realistic goal eh?
[QUOTE=ryasnack1;28723241]Mon-Muay Thai 7:30-9:00
Tues-Muay Thai 7:30-9:00
Wed-Muay Thai 7:30-9:00
Thur-Muay Thai 7:30-9:00
Fri- Rest
Sat- Boxing 12-2
Sun- Rest
I've been going more consistently to Muay Thai, practice is really intense.
I'm 6'3 200lbs, my goal is to eventually reach 175 (maybe?) and start fighting competitively at 185 and down. Sounds like a realistic goal eh?[/QUOTE]
it does if your diet is in check
I've been cutting the size of my meals, and eating more smaller meals. I'm cutting out red meats, and eating white meats, and more fish.
I'm trying to keep wary of my calories aswell, but it's hard when my girlfriend has me finish her food for her :3. Haha.
Any suggestions as to what to eat in morning, afternoon, and after practice?
I currently have a tall cup of cereal, and multi vitamin in the morning.
During nutrition at school I have either a cup of fruits and milk, or a breakfast sandwich.
At lunch I have a veggy pizza slice.
After school I go to my girlfriend's and eat a little of whatever's been made for dinner.
Go to practice (intense cardio and Muay Thai)
Then when I come home I have a small bowl of beans and water.
Now that I typed it all out, I just realized that I am eating quite alot of food throughout my day... Albeit a variety of foods it's still alot.
[QUOTE=ryasnack1;28723336]I've been cutting the size of my meals, and eating more smaller meals. I'm cutting out red meats, and eating white meats, and more fish.
I'm trying to keep wary of my calories aswell, but it's hard when my girlfriend has me finish her food for her :3. Haha.
Any suggestions as to what to eat in morning, afternoon, and after practice?
I currently have a tall cup of cereal, and multi vitamin in the morning.
During nutrition at school I have either a cup of fruits and milk, or a breakfast sandwich.
At lunch I have a veggy pizza slice.
After school I go to my girlfriend's and eat a little of whatever's been made for dinner.
Go to practice (intense cardio and Muay Thai)
Then when I come home I have a small bowl of beans and water.
Now that I typed it all out, I just realized that I am eating quite alot of food throughout my day... Albeit a variety of foods it's still alot.[/QUOTE]
i reccomend you use [url]www.fitday.com[/url] and plot out your day and repost the results some time , after practice you should eat carbs + protien . like 20 ish g of each
What would be some examples of Carbs + Protein foods?
[QUOTE=ryasnack1;28723408]What would be some examples of Carbs + Protein foods?[/QUOTE]
chicken breast sandwich , tuna and milk, beans and chicken , rice and chicken. things like that
Starting the new split routine in drop sets of 12,10,8,6.
Monday: Shoulders / Tris / Abs
Tuesday: Back
Wednesday: 20-30mins High intensity cardio / Abs
Thursday: Chest / Bis
Friday: Legs / Abs
Seeing as it's so close to summer I'm gonna hold off the proper bulking until after summer. More of a cutting routine.
Also back on the supplements as I'm reducing calorie intake. Hitting up creatine and whey yo.
Day 1 - legs
Day 2 - chest/shoulders/tri's
Day 3 - back/bi's
I do a little ab work at the end of each lifting day, and usually throw in 10-15 minutes of cardio after lifting. On off days, I stretch and may go for a walk if I'm feeling up to it. Pretty simple stuff, really.
[QUOTE=sam.clarke;28725748]Starting the new split routine in drop sets of 12,10,8,6.
Monday: Shoulders / Tris / Abs
Tuesday: Back
Wednesday: 20-30mins High intensity cardio / Abs
Thursday: Chest / Bis
Friday: Legs / Abs
Seeing as it's so close to summer I'm gonna hold off the proper bulking until after summer. More of a cutting routine.
Also back on the supplements as I'm reducing calorie intake. Hitting up creatine and whey yo.[/QUOTE]
why the 4x12,10,8,6 and a bad routine?
Monday - Abs
Tuesday - Forearms/wrist
Wednesday - abs/legs
Thursday - Core/chest
Friday - Shoulder/upper
Saturday - Biceps/triceps
Sunday - Abs again
Then I continue in that type of pattern, I don't do abs again on monday.
And I go for a short run with my dogs every couple of days. I don't know if this a very good schedule.
Joined my Track Team for Discus and Shot put.
Example (changes sometimes)
M Upper 1
T Lower 1
W Upper 2
T Lower 2
F Upper 1
S Lower 2
S Relax but should be training every day so I'll fill it in when need be.
Today I did Lower 2 which involved Lunges, Calf Raises, Leg extensions, box jumps, snatch, and dunbell squats. 4 sets each 8-12 reps.
Since my sport only really relies on leg strength the most, I don't do a lot of cardio. We do 1 lap and then some cardio drills before we go into the weight room though. Then after the workout we go throw. Pretty cool schedule for me.
wait never mind im tired and i forgot to factor in the exercise. w/e if you have any stalls in progression of your abilities then eat more
[QUOTE=Casusv3;28734130]why the 4x12,10,8,6 and a bad routine?[/QUOTE]
Your definition of the only decent routine is this 5x5 bollocks that you bang on about every day yet don't even lift from what I've been reading. A 17 year old "coach" who can read articles on the internet and give it the big one on an internet forum. All bark no bite mate.
Different routines work for different people, if this one doesn't work for me then I'll tweak it until it does. Drop sets work for [b]me[/b], [B]I[/B] find it easier to progress and keep good form.
[QUOTE=sam.clarke;28743291]Your definition of the only decent routine is this 5x5 bollocks that you bang on about every day yet don't even lift from what I've been reading. A 17 year old "coach" who can read articles on the internet and give it the big one on an internet forum. All bark no bite mate.
Different routines work for different people, if this one doesn't work for me then I'll tweak it until it does. Drop sets work for [b]me[/b], [B]I[/B] find it easier to progress and keep good form.[/QUOTE]
a) youre retarded
b) i dont only talk about 5x5 nor 3x5
c) nice ad hominem
d) i didnt say anything about drop set , im talking about why are you starting at 12 and why is your split working odd muscle groups together and most likely bloated
12 reps at about 60% RM to get blood into muscles to aid with lower reps at and heavier weights on the 6&8 sets. My routine allows me to hit muscle groups I want to work hard twice in a week. Routine is not set in stone, I can tweak it.
You do know some useful info but the fact that you're such a cunt about it 99% of the time is why people don't bother listening.
Starting out I'm only doing pushups, situps, and running every other day. I plan on adding more variety in my exercises when I feel these aren't challenging anymore.
[QUOTE=sam.clarke;28743455]12 reps at about 60% RM to get blood into muscles to aid with lower reps at and heavier weights on the 6&8 sets. My routine allows me to hit muscle groups I want to work hard twice in a week. Routine is not set in stone, I can tweak it.
You do know some useful info but the fact that you're such a cunt about it 99% of the time is why people don't bother listening.[/QUOTE]
saying some to downplay my knowledge!!! thats fine then aside from the weird muscle group combination , youre p much doing good
i usually do 12 sets and 3-4 exercises per body part with 8-12 reps
i also have a 6 day split
come at me casus
[QUOTE=NotMeh;28743562][b]i usually do 12 sets and 3-4 exercises per body part with 8-12 reps[/b]
i also have a 6 day split
come at me casus[/QUOTE]
i would beat u up irl if i saw that
[QUOTE=Casusv3;28743568]i would beat u up irl if i saw that[/QUOTE]
come the fuk at me
[QUOTE=NotMeh;28743586]come the fuk at me[/QUOTE]
i know gay people in estonia, theyre like rabid dogs dont make me
[QUOTE=Casusv3;28743596]i know gay people in estonia, theyre like rabid dogs dont make me[/QUOTE]
wat
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